Jazz's Journal

Deadlifts 3x5 (135 kg) 5, 5, 4.5

Military Press 5x5 (60 kg) 5, 5, 3, 3, 3

Pull-Ups 5x5 (lowest assist setting) 5, 5 , 5, 4, 4

Close Grip Bench 3x5 (85 kg)

Hard work not really gained much strength since last cycle.

Frankie's Mass Building Routine (Second Routine)

I've decided to reduce the volume a bit and return to this routine which I've quite enjoyed in the past. I'll be training twice a week.

Day 01

Deadlifts 3x5 (135 kg)

Military Press 3x5 (60 kg) 5, 5, 3

Pull-Ups 3x5 (Lowest setting assist) 5, 5, 4

Dips 3x5 (+20 kg)

Ab Machine 3x12 (30 kg)

Even though there's only twelve sets this routine is hard work. I don't think I could manage it three times a week.

Day 02

Front Squat 3x5 (90 kg) 5, 5, 4

Row 3x5 (65 kg)

Bench 3x5 (90 kg)

Barbell Curl 3x5 (40 kg)

Ab Machine 3x12 (32.5 kg)

Day 03

Deadlift 3x5 (137.5 kg) Hard work really lacking in energy on this lift

Military Press 3x5 (60 kg) 5, 5, 4

Pull-ups 3x5 (assist lowest setting)

Dips 3x5 (BW + 22.5 kg)

No abs today....

Day 04

Front Squat 3x5 (90 kg) Ok managed last set with 92.5 kg

Bench 3x5 (92.5 kg) 5, 4, 3 Hard work

Row 3x5 (67.5 kg)

Curl 3x5 (42.5 kg)

No abs today ran out of time

Day 05

Deadlifts 3x5 (140 kg) Hard work but managed it. Quite a bit of rest between reps + had to change grip often.

Military Press 3x5 (60 kg) Finally nailed that weight this week.

Pull-Ups 3x5 (1 x BW, 2 x assist) 5 (just), 5 (just), 4

Dips 3x5 (BW + 25 kg)

Ab Machine 2x12 (35 kg) 12, 10 (Only two sets today, felt shattered)

Day 06

Front Squats 3x5 (92.5 kg)

Bench 3x5 (92.5 kg)

Row 3x5 (70 kg) 5, 4, 4

Curl 3x5 (47.5 kg) 5, 3, 2 then did a drop set of 40 kg ( 3 reps). Increased the weight a bit too much a shall go back to 45 kg next week)

Ab Machine 3x12 (36.25 kg) 12, 12, 9

Day 07

Deadlifts 3x5 (142.5 kg) 5, 3 (long rest between 2nd and 3rd rep), 3, 2 (added another set). Really difficult. Grip failing often and hard to push hips back.

Military Press 3x5 (62.5 kg) 5, 5, 4.5

Pull-Ups 3x5 (1 x BW, 2 x assist lowest setting) 5, 5, 4

Dips 3x5 ( + 27.5 kg)

Day 08

Front Squats 3x5 (95 kg)

Bench 3x5 (95 kg) 4, 3, 3

Row 3x5 (70 kg) 5, 3, 3

Curl 3x5 (45 kg) 5, 4, 3

Day 09

Deadlifts 3x5 (142.5 kg) I managed it this week, even though I had to keep resetting my grip. I also had to have a break between reps especially on the last couple of sets.

Military Press 3x5 (62.5 kg) 5, 5, 3 The last set was hard....

Pull-Ups 3x5 (1x BW 2x assist) Much stronger this week. Only just got last rep

Dips 3x5 (+30 kg) 5, 4, 4

Ab Machine 3x12 (36.25 kg) 12, 12, 8

Day 10

Front Squat 3x5 (95 kg) 5, 3, 3, 3 (added a fourth set since finding it hard to do more than three reps in a set (difficulty breathing) )

Bench 3x5 (95 kg) 4, 3, 0 (first set I got trapped under the bar and had to tip it to one side. A bit apprehensive on the following sets. The last set my position was all wrong and was too tired to manage even one rep).

Row 3x5 (70 Kg) 4, 3, 4

Curl 3x5 (45 kg) 5, 3, 4 (dropped weight by 5 kg)

Day 11

Deadlifts 3x5 (145 kg) 5, 5, 4 + 1 (after 10-15 seconds rest)

Military press 3x5 (62.5 kg) 5, 5, 4

Pull-Ups 3x5 (2 x BW, 1 x assist) 5, 4, 4

Dips 2x5 (+ 30 kg) 5, 4 Only managed two sets today.

Looking good some impressive lifting!

Looking good some impressive lifting!

Thanks some not bad lifts. But progress has began to stall so I'm now reducing the intensity a bit.

My Journal

Day 12

Front Squats 3x5 (90 kg) 5, 5, 4 even when reducing the weight this exercises is tough.

Bench 3x5 (90 kg) 5, 5, 4 felt real heavy

Row 3x5 (65 kg)

Curl 3x5 (40 kg)

Ab Machine 3x12 (30 kg)

I've reduced all weights by 5 kg....

My Journal

Day 13

Deadlifts 3x5 (140 kg)

Military Press 3x5 (57.5 kg)

Pull-Ups 3x5 (assist lowest setting)

Dips 3x5 (25 kg)

Ab Machine 3x12 (30 kg)

My Journal

Day 14

Front Squats 3x5 (90 kg)

Bench 3x5 (90 kg) 5, 5, 4

Row 3x5 (65 kg)

Curl 3x5 (40 kg)

Ab Machine 3x12 (32.5 kg)

My Journal

Day 15

Deadlifts 3x5 (142.5 kg)

Military Press 3x5 (60 kg)

Pull-Ups 3x5 (1 x BW, 2 x assist lowest setting)

Dips 3x5 (27.5 kg)

Ab Machine 3x12 (32.5kg) 12, 12, 8

My Journal

jazz is that dips with 30kgs attached?

Pure sexiness
READ THIS BEFORE MAKING ANY QUESTIONS ABOUT ROUTINES

Yep bodyweight (90 kg) + 30 kg

My Journal

nice dips bro! For your chins, you could try some medi-bands to help you in em.

Pure sexiness
READ THIS BEFORE MAKING ANY QUESTIONS ABOUT ROUTINES

Like those at www.dynaband.co.uk

How would these work with pull-ups ?

My Journal

Day 16

Front Squats 3x5 (92.5 kg)

Bench 3x5 (92.5 kg) 5, 4, 3

Row 3x5 (67.5 kg) Will stay on this weight next week (reps not perfect).

Curl 3x5 (42.5 kg)

Ab Machine 3x12 (32.5 kg) 12, 12, 8

My Journal

Day 17

Deadlifts 3x5 (145 kg) 5, 4, 3

Military Press 3x5 (62.5 kg) 5, 5, 3

Pull-Ups 3x5 (2 x BW, 1x assist) 5, 4, 4

Dips 3x5 (30 kg) 5, 4, 4

Ab Machine 3x12 (35 kg) 12, 10, 8

My Journal

Day 18

Front Squats 3x5 (95 kg) 5, 5, 4

Bench 3x5 (92.5 kg) 5, 4, 2 (right side really weak)

Row 3x5 (67.5 kg)

Curl 3x5 (42.5 kg) tried to increase weight but strength lacking

Ab machine 3x12 (35 kg) 12, 12, 8

My Journal

Day 19

Deadlifts 3x5 (145 kg) 5, 5, 4

Military Press 3x5 (62.5 kg) 5, 5, 4

Pull-Ups 5x3 BW

Dips 3x5 (90 kg) 5, 5, 4

Ab Machine (35 kg) 12, 12, 10

My Journal

Day 20

Front Squats 3x5 (92.5 kg) 5, 5, 4 or 5

Bench 8x3 (92.5 kg) 4, 3, 3, 3, 2

Row 3x5 (70 kg)

Curl 3x5 (45 kg) 5, 5, 4

Ab Machine 3x12 (35 kg)

My Journal

Day 21

Deadlifts 3x5 (145 kg) 5, 5, 4

Military Press 3x5 (62.5 kg) 5, 4, 3

Pull Ups 4x4 (BW) Just got the reps on last set

Dips 3x5 (90 kg)

No Abs

My Journal

Day 22

Front Squats 3x5 (95 kg) 5, 5, 4 + 1x2 (100 kg)

Row 3x5 (72.5 kg)

Bench 3x5 (92.5 kg) 4 (roughly, spotter helped too much), 3, 3, 3, 2
added a couple of extra sets since 5's are a problem

Curl 3x5 (45 kg) Just managed the reps

Ab machine 3x12 (37.5) 12, 12, 11

My Journal

Day 23

Deadlifts 3x5 (145 kg) 5, 5, 3

Military Press 3x5 (62.5 kg) 5, 5, 3

Pull-Up 3x5 (BW) 5, 5, 3

Dips 3x5 (31.25 kg) 5, 5, 4

No abs today

My Journal

New Routine started today based on Anti-Bodybuilding Hypertrophy Program. But training three days (2 upper 1 lower) as opposed to four days. Also using straight sets as opposed to antagonistic ones.

Day 01

Bench 10x3 (80 kg, 60 sec rest)

Row 10x3 (60 kg, 60 sec rest)

Only took about 20 mins and felt I could have used more weight
I also added a couple of arm exercises (antagonistic 3x8)

A1: Overhead Tricep Extensions
A2: Alternate Dumbell Curls

and some Dumbell External Rotations

My Journal

Day 02

Front Squats 10x3 (80 kg, 80 % 1RM)

Platform Deadlifts (2 plates high) 8x2 (97.5 kg, 60 %)

Calf raises 3x8 (80 kg)

Ham Curls 3x8 (90 kg) 8, 8, 7

Hanging Knee Raises 3x10 (BW)

My Journal

Day 03

Dips 5x10 (5 kg assist) 10, 10 , 10, 10, 8

Pull-Ups 5x10 (3 x 25 kg assist, 2 x 30 kg) 10, 10, 8, 6, 6

Ab machine 5x10 (30 kg) 4x10, 1x7

My Journal

Day 04

Bench 10x4 (80 kg)

Row 10x4 (60 kg)

Hanging Knee Raises 4x10 (BW)

My Journal

Day 05

Platform Deads 3x3 (130 kg)

Front Squats 5x10 (68 kg) 10, 10, 10, 8, 8 (started off with 60 secs rest but soon got tired and had to rest for longer periods especially on the last two sets.

Calf Raises 3x8 (98 kg)

My Journal

Day 06

Dips 5x10 (5kg assist) 10, 10, 10, 10, 8.5

Chins (underhand) 5x10 (various weights on assist) 2x10 (30 kg), 1x8 (30 kg) + 2 (35 kg), 1x6 (35 kg) + 4 (40 kg), 1x8 (40 kg)

So average weight = 35-36 kg

Ab Machine 5x10 (30 kg)

My Journal

Day 07

Bench 10x5 (80 kg) 6x5, 2x4, 2x3
Row 10x5 (60 kg) just about made the last rep. In fact I think I lost count and did 11 sets.

Knee Raises 5x10 (2-3 kg)

My Journal

Day 08

Front Squats 3x3 (100 kg)

Deadlifts 5x10 (90 kg) 10, 10 , 10, 8, 8 (needed quite long rest between last few sets)

Calf Raises 3x8 (98 kg)

My Journal

Day 09

Dips 5x10 (BW) 10, 10, 10, 10, 8

Chins 5x10 (35kg x 3, 40 kg x 2, Average Weight / set = 37 kg)

Ab Machine 5x10 (32.5 kg)

My Journal

Day 10

Bench 5x10 (60 kg)

Row 5x10 (45 kg) Only 8.5 / 9 on last set

Hanging Knee Raises 10x3 (roughly 10 kg)

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